The 4-1-1 on Fiber

Getting enough fiber in your diet is essential to a healthy lifestyle and diet. The RDA (recommended daily amount) of fiber is between 25 - 30g daily. The average person eats less than the recommended amount.

When increasing your fiber intake, it is suggested to do so slowly as to not cause yourself any gastro-intestinal distress. Also remember that fiber is like a sponge. It sops up liquid so as you increase your fiber intact, you must increase your water intake.

There are two types of fiber. Insoluble fiber absorbs water and helps you feel full after eating. It is often referred to as "roughage" and includes the peels of many different fruits and vegetables as well as the husks of whole grains. Insoluble fiber absorbs water and stimulates your intestinal walls to contract and relax. This type of fiber may help prevent or alleviate constipation, diverticulosis, and hemorrhoids.

Soluble fiber includes pectins in apples, beta-glucan in oats and barley, gums and musilages that are found in fruits and vegetables, and legumes. This type of fiber has been found to help lower cholesterol levels.

Guidelines
25 grams/day - Women younger than 50
38 grams/day - Men younger than 50
21 grams/day - Women older than 50
30 grams/day - Men older than 50

Sources:
Soluble
Pectin - Fruits (apples, strawberries, citrus fruits)
Beta-Glucans - Oats, Barley
Gums - Beans, cereals *oats, rice, barley), seeds, seaweed

Insoluble
Cellulose - Leaves (cabbage), roots (carrots, beets), bran, whole wheat, beans
Hemicellulose - Seed coverings (bran, whole grains)
Lignin - Plant stems, leaves, skin

Some good sources of fiber:
3.5 oz of dried apricots have approximately 7.8 grams of fiber
3.5 oz of canned chickpeas have approximately 5.4 grams of fiber
2/3 cup of oatmeal has approximately 4.1 grams of fiber
1 large carrot has approximately 2.3 grams of fiber
1 small apple has approximately 2.3 grams of fiber
3 dried figs have approximately 4.6 grams of fiber
1 small orange has 2.9 grams of fiber
1/2 cup cooked brown rice has approximately 2.3 grams of fiber
1/3 cup oatbran has approximately 4 grams of fiber
2 1/2 tbsp of whole wheat flour has approximately 2.1 grams of fiber
1/2 cup cooked legumes has approximately 4 - 7 grams of fiber

Photo courtesy Photos8.com
Source: Vegetarian Times